Underhand Cable Pulldowns

How to Do Underhand Cable Pulldowns

1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
2. Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.
3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
4. As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body. The upper torso should remain stationary as your bring the bar to you and only the arms should move. The forearms should do no other work other than hold the bar.
5. After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
6. Repeat this motion for the prescribed amount of repetitions.

Alternatives to Underhand Cable Pulldowns

10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.

1. 1

   Seated Cable Rows

   A beginner compound strength exercise that works the upper back, using a cable machine.

   beginner Cable Machine
2. 2

   Rocky Pull-Ups/Pulldowns

   An intermediate compound strength exercise that works the upper back.

   intermediate Not specified
3. 3

   Cable Incline Pushdown

   A beginner isolation strength exercise that works the upper back, using a cable machine.

   beginner Cable Machine
4. 4

   Bent Over Barbell Row

   A beginner compound strength exercise that works the upper back, using a barbell.

   beginner Barbell
5. 5

   Bent Over Two-Dumbbell Row

   A beginner compound strength exercise that works the upper back, using dumbbells.

   beginner Dumbbells
6. 6

   Dumbbell Incline Row

   A beginner compound strength exercise that works the upper back, using dumbbells.

   beginner Dumbbells
7. 7

   One-Arm Dumbbell Row

   A beginner compound strength exercise that works the upper back, using dumbbells.

   beginner Dumbbells
8. 8

   Smith Machine Bent Over Row

   A beginner compound strength exercise that works the upper back, using a machine.

   beginner Machines
9. 9

   V-Bar Pullup

   A beginner compound strength exercise that works the upper back, needing no equipment.

   beginner No Equipment
10. 10

    Bent Over One-Arm Long Bar Row

    A beginner compound strength exercise that works the upper back, using a barbell.

    beginner Barbell